Thirty-day aerobic running plan

Running is the best aerobic exercise. We will give you a detailed guide to running 5 kilometers in a shorter time in 30 days. If your physical fitness is good enough, it can even grow at a rate of more than 25%.

　　Day1: Explosive News: You should not do stretching before running (see Article 8). Research shows that this will reduce muscle strength.

　　Day2: Jogging warm-up before running.

　　Day3: Swap fine carbohydrates into a mixture of fruits, vegetables and whole grains.

　　Day4: Breathe with your mouth while running. If you start to feel short of breath, slow down and adjust the rhythm.

　　Day5: Record the gains of persistence in doing this.

　　Day6: Buy clothes with good moisture-absorbing and sweating performance, such as adidasOriGInals by David Beckham's new product - cotton sports T-shirt, which will make you relax.

　　Day7: Add step jumps and squat jumps to your daily exercises to enhance your legs.

　　Day8: Extend to help restore your body and enhance your flexibility.

　　Day9: Play music that can boost your spirit during exercise.

　　Day10: Cross-train other forms of aerobic exercises - elliptical machines, rowing machines, motorcycles, steppers, etc. - to enhance physical fitness and endurance.

　　Day11: Eat enough omega-3 Foods of fatty acids, such as leafy greens and fish, to promote blood supply to muscles.

　　Day12: Relax your shoulders while running. This will make your strides more effective.

　　Day13: Time each of your runs and record them in the log.

　　Day14: Add several sets of push-ups to run to enhance central muscle strength and endurance.

　　Day15: Add ladders to the running route. Find a place where you can run up for several stages, run up, and walk down. Repeat 5 sets.

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